Complete as many rounds and reps as possible in 3 minutes of:
10 Single-Arm Dumbbell Snatches
5 Burpee Box Jump-Overs
5 Toes to Bar
Rest 3 minutes between sets, and complete a total of five sets.
Complete as many rounds and reps as possible in 3 minutes of:
10 Single-Arm Dumbbell Snatches
5 Burpee Box Jump-Overs
5 Toes to Bar
Rest 3 minutes between sets, and complete a total of five sets.
A. Every 90 seconds, for 18 minutes (4 sets):
Interval 1 – 1 Legless Rope Climb (15′)
Interval 2 – 6/4 x (Muscle-Up + 2 Ring Dips)
Interval 3 – Max Distance Handstand Walk in 45 Seconds
B. “Jackie”
Row 1000 Meters
50 Thrusters (20/15 kg)
30 Pull-Ups
Rest until the running clock reaches 12:00, and then…
C. “DT”
Five rounds for time of:
12 Deadlifts (155/105 lbs)
9 Hang Power Cleans (155/105 lbs)
6 Shoulder to Overhead (155/105 lbs)
Rest until the running clock reaches 24:00, and then…
D. For time:
30 Burpee Box Jump-Overs (24″/20″)
40 Toes to Bar
30 Burpee Box Jump-Overs (24″/20″)
Optional Additional Conditioning Session
(This session is best performed 3-4 hours prior to or following today’s primary session.)
30-Minute Tempo Run
Run each 400 meters at 85% of last week’s 1-Mile time trial pace – e.g., if your 1-mile was 6:00, run today’s session at 1:45/400m.